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  6. Wheat Bread vs. Yellow beans

Wheat Bread vs. Yellow beans — In-Depth Nutrition Comparison

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Summary of differences between Wheat Bread and Yellow beans

  • Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Iron, and Calcium, however, Yellow beans is higher in Fiber.
  • Wheat Bread covers your daily need of Selenium 58% more than Yellow beans.
  • Wheat Bread has 120 times more Sodium than Yellow beans. While Wheat Bread has 601mg of Sodium, Yellow beans has only 5mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Wheat Bread vs Yellow beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Yellow beans
Yellow beans
Contains more Calcium +166.1%
Contains more Iron +64.9%
Contains more Zinc +38.7%
Contains more Manganese +202.6%
Contains more Selenium +2469.2%
Contains more Magnesium +25.4%
Contains more Potassium +45.7%
Contains less Sodium -99.2%
Equal in Phosphorus - 183
Equal in Copper - 0.186
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Yellow beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 93% 53% 79% 29% 1% 29% 62% 60% 8%
Contains more Calcium +166.1%
Contains more Iron +64.9%
Contains more Zinc +38.7%
Contains more Manganese +202.6%
Contains more Selenium +2469.2%
Contains more Magnesium +25.4%
Contains more Potassium +45.7%
Contains less Sodium -99.2%
Equal in Phosphorus - 183
Equal in Copper - 0.186

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Yellow beans
Yellow beans
Contains more Vitamin B1 +134.8%
Contains more Vitamin B2 +270.9%
Contains more Vitamin B3 +782.8%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +18.6%
Contains more Vitamin K +62.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +291.7%
Contains more Vitamin C +800%
Equal in Folate - 81
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Yellow beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 19% 0% 6% 47% 24% 14% 14% 30% 61% 0% 9%
Contains more Vitamin B1 +134.8%
Contains more Vitamin B2 +270.9%
Contains more Vitamin B3 +782.8%
Contains more Vitamin B5 +99.1%
Contains more Vitamin B6 +18.6%
Contains more Vitamin K +62.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +291.7%
Contains more Vitamin C +800%
Equal in Folate - 81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Yellow beans
Yellow beans
Contains more Protein +41.5%
Contains more Fats +295.4%
Contains more Carbs +120.6%
Contains more Other +84.7%
Contains more Water +159.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Yellow beans
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more Protein +41.5%
Contains more Fats +295.4%
Contains more Carbs +120.6%
Contains more Other +84.7%
Contains more Water +159.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Yellow beans
Yellow beans
Contains more Monounsaturated Fat +984%
Contains more Polyunsaturated fat +269.1%
Contains less Saturated Fat -71.8%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Yellow beans
33% 11% 56%
Saturated Fat: 0.279 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.466 g
Contains more Monounsaturated Fat +984%
Contains more Polyunsaturated fat +269.1%
Contains less Saturated Fat -71.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Yellow beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Yellow beans Opinion
Net carbs 51.07g 14.88g Wheat Bread
Protein 12.96g 9.16g Wheat Bread
Fats 4.27g 1.08g Wheat Bread
Carbs 55.77g 25.28g Wheat Bread
Calories 313kcal 144kcal Wheat Bread
Sugar 6.42g 0.34g Yellow beans
Fiber 4.7g 10.4g Yellow beans
Calcium 165mg 62mg Wheat Bread
Iron 4.09mg 2.48mg Wheat Bread
Magnesium 59mg 74mg Yellow beans
Phosphorus 188mg 183mg Wheat Bread
Potassium 223mg 325mg Yellow beans
Sodium 601mg 5mg Yellow beans
Zinc 1.47mg 1.06mg Wheat Bread
Copper 0.198mg 0.186mg Wheat Bread
Manganese 1.377mg 0.455mg Wheat Bread
Selenium 33.4µg 1.3µg Wheat Bread
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.24mg 0.94mg Yellow beans
Vitamin C 0.2mg 1.8mg Yellow beans
Vitamin B1 0.439mg 0.187mg Wheat Bread
Vitamin B2 0.382mg 0.103mg Wheat Bread
Vitamin B3 6.25mg 0.708mg Wheat Bread
Vitamin B5 0.456mg 0.229mg Wheat Bread
Vitamin B6 0.153mg 0.129mg Wheat Bread
Folate 86µg 81µg Wheat Bread
Vitamin K 5.7µg 3.5µg Wheat Bread
Tryptophan 0.092mg 0.108mg Yellow beans
Threonine 0.299mg 0.386mg Yellow beans
Isoleucine 0.258mg 0.405mg Yellow beans
Leucine 0.461mg 0.732mg Yellow beans
Lysine 0.215mg 0.629mg Yellow beans
Methionine 0.105mg 0.138mg Yellow beans
Phenylalanine 0.315mg 0.496mg Yellow beans
Valine 0.31mg 0.479mg Yellow beans
Histidine 0.15mg 0.255mg Yellow beans
Saturated Fat 0.989g 0.279g Yellow beans
Monounsaturated Fat 1.019g 0.094g Wheat Bread
Polyunsaturated fat 1.72g 0.466g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Yellow beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
18%
Yellow beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
43%
Yellow beans

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Yellow beans
Yellow beans is lower in Saturated Fat (difference - 0.71g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 60)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.